How to Improve Your Sitting Posture at Work

If you spend much of your day at a desk, poor posture and long stretches without breaks can catch up with you. Use these simple exercises and workspace tips from our physical therapists to protect your back, neck, and shoulders. This information is available to download and print.

Posture Checklist

• Head: Directly over the shoulders in line with the torso without leaning forward or backward.
• Shoulders: Relaxed downward with chest wide open. Shoulders should not be scrunched up by the ears.
• Back: In a neutral/upright position, keeping natural curvature of lower back. The backrest should support the natural curve of the back.
• Elbows: Relaxed at a 90-degree angle, kept close to sides. The keyboard is at the height of your elbows.
• Wrists: Relaxed in a neutral position, without excessive bending or extending.
• Knees: Relaxed at a 90-degree angle.
• Hips: At a 90–110 degree angle. Thighs are supported by the chair seat and parallel to the floor.
• Feet: Rest flat on the floor. If they do not, use a footrest.

Tips for Your Setup

• Sit upright so ears align over shoulders, and shoulders over hips.
• Avoid perching on the edge or leaning forward (it rounds shoulders and strains the low back).
• Place the top of the screen at eye level or slightly below, about 18–30 inches away (roughly arm’s length).
• When turning, pivot your whole body—don’t twist through your spine.

How to Organize Your Work Area

Arrange items to reduce reaching and twisting:

• Usual Work Area: Elbow-to-hand zone for the most-used tools (keyboard, mouse).
• Occasional Work Area: Within easy arm’s reach for frequently used items.
• Non-working Area: Outside arm’s reach for rarely used items.

Why Does It Matter?

Slumped sitting increases strain on your ligaments, muscles, discs, vertebrae, and nerves. A neutral, upright posture reduces stress on your back, neck, and shoulders.

The Simple Six: Quick Desk Exercises

Do these slowly, in a pain-free range, starting from an upright posture. Aim for 5–10 times per day.

1. Chin Tuck: Slide chin straight back (gentle “double chin”). Hold 5 seconds; relax. Repeat 5 times.
2. Ab Set: Draw belly button up and in toward spine. Hold 5 seconds; relax. Repeat 5 times.
3. Scap Set (Seated or Standing): Pull shoulder blades down and together without arching the lower back. Hold 5 seconds; relax. Repeat 5 times.
4. Pelvic Clock: Slowly rotate pelvis up and arch back. Then tighten stomach muscles and slowly rotate the pelvis downward. Hold 1-2 seconds each; repeat 5–10 times each way.
5. Hamstring Stretch (Seated): Heel on floor, toes up, knee straight. Hinge forward with a straight back to a thigh stretch. Hold 30 seconds; repeat 2–3 times each leg.
6. Trunk Extension (Standing): Hands on hips, slowly bend backward, hold 1–2 seconds. Return to the starting position; repeat 5–10 times.

Make It Stick

• Breaks: Stand and stretch every 30 minutes.
• Safety: When reaching or bending, move carefully; avoid twisting or over-extending.
• Reminders: Set a phone/computer alarm once an hour—those prompts make it easy to rack up 5–10 short movement sessions daily.